Sticky Toffee Pudding, a beloved British dessert, is known for its rich, moist texture and decadent toffee sauce. Traditionally laden with sugar and carbs, it's usually off-limits for those following a ketogenic diet. However, with some clever ingredient substitutions and techniques, it's possible to create a keto-friendly version that captures the essence of the original while keeping carb counts low. This article explores two approaches to making keto sticky toffee pudding: a paleo-friendly version using cassava flour and dates, and a low-carb version using almond flour and alternative sweeteners. Whether you're looking for a grain-free or sugar-free option, you'll find a recipe to satisfy your sweet tooth without derailing your keto goals.
Paleo Sticky Toffee Pudding: A Date-Sweetened Delight
This recipe offers a paleo-friendly take on sticky toffee pudding, using cassava flour as a gluten-free alternative and dates as a natural sweetener. It's a great option for those who prefer to avoid refined sugars and grains while still enjoying a moist and flavorful dessert.
Ingredients Spotlight
- Cassava Flour: Made from the entire cassava root, this flour is gluten-free, grain-free, and nut-free. Otto's brand is recommended for its superior performance in baking due to the young cassava roots used, which prevent mold growth and result in a less starchy flour.
- Medjool Dates: These dates provide natural sweetness, a rich flavor, and a moist texture to the cake.
- Coconut Sugar: A natural sweetener derived from coconut palm sap, offering a lower glycemic index than refined sugar.
- Butter or Coconut Oil: Adds richness and moisture to the cake.
- Milk of Choice: Use any milk you prefer, such as almond milk, coconut milk, or dairy milk.
- Apple Cider Vinegar: Reacts with baking soda to create a light and airy texture.
The Magic of Dates
Dates are not only a source of sweetness but also contribute to the pudding's signature moistness. When pureed and added to the batter, they create a tender and gooey texture that's characteristic of sticky toffee pudding.
Caramel Toffee Sauce
The recipe features an "Easy Caramel Sauce," which can be called "Caramel Toffee Sauce." This simple sauce is made with just a few ingredients and cooks in minutes, adding a luscious toffee flavor to the cake.
Cooking Instructions
Ingredients:
- 1-¾ cup Medjool dates, pitted and chopped
- 1-⅛ cup water
- 1-½ cups cassava flour
- ¾ cup coconut sugar or maple sugar
- ½ cup butter or coconut oil, melted and cooled
- ⅓ cup milk of choice
- 1 egg
- 2 teaspoons apple cider vinegar
- ½ teaspoon baking soda, sifted
- ¼ teaspoon sea salt
Instructions:
- Soak the Dates: Bring water to a boil in a saucepan. Turn off the heat and add the dates. Soak for 1 hour to soften.
- Combine Dry Ingredients: In a mixing bowl, combine cassava flour, coconut sugar, baking soda, and sea salt.
- Combine Wet Ingredients: In a small bowl, combine melted butter, milk, egg, and apple cider vinegar. Whisk briefly.
- Preheat Oven: Preheat oven to 350°F (175°C).
- Puree Dates: Place dates and water in a blender. Puree for 15 seconds until smooth.
- Combine Wet and Dry: Pour the date puree into the dry ingredients bowl. Add wet ingredients. Stir and fold together well without over-mixing.
- Prepare Pan: Grease a 7" cheesecake pan or 9" cake pan.
- Bake: Scrape the batter into the prepared pan and smooth the top surface.
- For a 9" cake pan, bake for about 25 minutes, or until a toothpick inserted in the center comes out mostly clean.
- For a taller 7" cake pan, bake for 20 minutes, then reduce oven temperature to 325°F (165°C) for 20 minutes, then reduce oven temperature to 300°F (150°C) for 10 minutes.
- Cool: Allow the cake to cool to room temperature before removing from the pan.
- Add Sauce: Remove cake from pan and place on a plate upside down. Pour warm caramel sauce over the cake's surface.
Instant Pot Variation
This recipe can also be made in an Instant Pot for a quicker and even moister result.
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Instructions:
- Grease a 7-cup heatproof bowl or leak-proof cheesecake pan suitable for fitting inside your Instant Pot insert.
- Pour 2 cups of water into the Instant Pot insert. Place a trivet into the bottom of the pot.
- Cover the bowl or pan with tin foil over parchment paper.
- Seal the Instant Pot lid. Make sure the steam valve is shut. Press "Manual" button, and set the time to 30 minutes.
- When the timer goes off, allow the pressure to release naturally for 25 minutes. Then press "Cancel" button, and open the steam valve.
- Open the lid and remove the baking pan using trivet handles and hot pads.
- Tilt the pan to one side slightly to allow any water to roll off, carefully remove the tin foil (or plate and parchment).
- Allow the cake to cool to room temperature. If using a cheesecake pan, remove the pan's sides.
- Remove the cake from the pan and place it on a plate upside down. Pour warm caramel sauce over the cake's surface.
Serving Suggestions
Serve the Paleo Sticky Toffee Pudding with optional whipped cream or Paleo Vanilla Custard for an authentic British dessert experience. Garnishing with fresh pomegranate adds a festive touch, especially during the holidays.
Keto Sticky Toffee Pudding: A Sugar-Free Indulgence
This recipe caters to those strictly following a ketogenic diet by eliminating dates and using alternative sweeteners to achieve a low-carb dessert. It's perfect for satisfying cravings without spiking blood sugar levels.
Key Ingredients
- Almond Flour: A low-carb, gluten-free flour made from ground almonds.
- Yacon Syrup: A natural sweetener with a lower glycemic index than sugar, adds depth of flavor.
- Allulose or Bocha Sweet: These sweeteners are essential for creating a gooey toffee sauce that doesn't crystallize.
- Swerve: An erythritol-based sweetener that adds sweetness to the cake and sauce.
Date-Free Flavor
To replicate the deep flavor of dates without the carbs, this recipe uses a small amount of yacon syrup. For a darker color and richer toffee flavor, the sauce is boiled longer until it reaches a deep amber hue.
Cooking Instructions
Ingredients:
- Cake:
- 2 1/4 cups almond flour
- 1/4 cup cocoa powder
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 2 tablespoons Yacon syrup
- 1/2 cup hot water
- 1 teaspoon vanilla extract
- 1/2 cup butter, softened
- 1/2 cup Swerve or other erythritol sweetener
- 2 large eggs
- Toffee Sauce:
- 1/2 cup butter
- 1/4 cup Swerve or other erythritol sweetener
- 1/4 cup Allulose or Bocha Sweet
- 1/2 cup heavy cream
- 1 teaspoon vanilla extract
Instructions:
- Prepare the Cake:
- Preheat oven to 350°F (175°C). Grease a 7-inch ceramic souffle dish or line with parchment paper.
- In a small bowl, whisk together Yacon syrup, hot water, and vanilla. Set aside.
- In a medium bowl, whisk together almond flour, cocoa powder, baking soda, and salt.
- In a large bowl, beat butter and Swerve until light and fluffy. Beat in eggs until well combined, then beat in the almond flour mixture.
- Add the Yacon/hot water mixture and beat until the batter is smooth.
- Pour into the prepared baking dish and spread to the edges. Smooth the top and cover tightly with aluminum foil.
- Bake until set, about 40 minutes.
- Prepare the Toffee Sauce:
- In a large saucepan over medium heat, combine butter, Swerve, and Allulose. Stir together as they melt and then bring to a boil.
- Reduce the heat to medium-low and continue to cook about 5 minutes, until it's a deep amber.
- Add the cream and vanilla extract. Whisk until smooth and boil another 2 minutes.
- Assemble:
- Let the cake cool completely to firm up, then flip it out onto a serving platter.
- Pour warm toffee sauce over the cake.
Instant Pot Instructions
- Set the trivet into the Instant Pot and add 1 cup of water to the bottom.
- Carefully lower the baking pan onto the trivet and seal the lid. Make sure the vent is also sealed.
- Set to the cake setting (or Manual) for 45 minutes.
- Let the pressure release naturally from the Instant Pot before removing the cake.
Tips for Success
- Sweetener Combination: The combination of Swerve and Allulose or Bocha Sweet is crucial for achieving the right texture and sweetness in the toffee sauce.
- Don't Overbake: Almond flour cakes can dry out easily, so keep an eye on the baking time.
- Cool Completely: Let the cake cool completely before serving to prevent it from falling apart.
Serving Suggestions
Serve the Keto Sticky Toffee Pudding warm with a generous drizzle of toffee sauce. For an extra touch of indulgence, add a dollop of sugar-free whipped cream or keto vanilla ice cream.
Mastering the Keto Toffee Sauce
The toffee sauce is the heart of sticky toffee pudding, and getting it right is essential for a satisfying keto version. Here are some tips for creating the perfect sugar-free toffee sauce:
Read also: Keto Calorie Counting: A Detailed Guide
- Allulose is Key: Allulose is a game-changer for keto caramel sauces. It caramelizes like sugar and prevents crystallization, resulting in a smooth and gooey texture.
- Golden Erythritol Blend: Using a golden erythritol blend can enhance the toffee flavor of the sauce.
- Low and Slow: Cook the sauce over low to medium heat to prevent burning and ensure even caramelization.
- Reheating: If the sauce cools and hardens, simply reheat it on low heat, whisking until smooth.
Additional Tips and Considerations
- Flour Alternatives: While almond flour and cassava flour are popular choices for keto and paleo baking, other options like coconut flour can also be used. However, coconut flour absorbs more liquid, so you may need to adjust the recipe accordingly.
- Dairy-Free Options: To make the recipe dairy-free, use coconut oil instead of butter and substitute the cream in the toffee sauce with coconut cream.
- Nutritional Information: Always calculate the nutritional information for your specific ingredients and serving sizes.
- Experiment with Flavors: Feel free to add other flavorings to the cake or sauce, such as cinnamon, nutmeg, or coffee extract.
A Brief History of Sticky Toffee Pudding
Sticky Toffee Pudding's origins can be traced back to the 1970s in Northwest England, where it was popularized by a hotel. Interestingly, some sources suggest that the recipe may have American roots, resembling a quick bread cake rather than a traditional British sponge cake. Regardless of its exact origin, Sticky Toffee Pudding has become a beloved classic, enjoyed around the world.
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